Step by Step Guide
Begin kneeling on a mat with the hands outstretched in front of you straight. Have the ankles plantar flexed (pointed) and palms down.
Shift your weight back toward your feet as the arms stretch overhead, forehead drops down to touch the mat, spine rounds, and pelvic tucks under.
Hold for about 30-seconds.
Relax and repeat for the desired repetitions.
A common mistake is not rounding the spine. This stretch is about elongating the spinal muscles and relaxing the body, so slightly round the spine from head to upper back to lower back to put a little more stretch on those muscles.